How to do the Dumbbell Standing Kickback
TricepsDumbbellIntermediate
The dumbbell standing kickback strips away momentum and forces your triceps to work through a full, controlled extension against gravity. Master this movement and you build that dense, defined horseshoe that separates serious physiques from average ones.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Hinge forward at the hips until your torso is nearly parallel to the floor, bracing your core and keeping your spine neutral throughout.
- Pin your upper arm tight against your side so it runs parallel to the floor, with elbow bent at 90 degrees holding the dumbbell.
- Drive the dumbbell back by straightening your elbow fully, squeezing your triceps hard at the top of the movement.
- Slowly lower the dumbbell back to the 90-degree starting position under full control before repeating.
Common mistakes
- Letting the upper arm drop during the rep, which shifts load off the triceps entirely — keep that upper arm locked parallel to the floor for the whole set.
- Using a dumbbell that is too heavy and swinging it back with momentum — choose a weight that lets you achieve complete elbow lockout with zero body English.
- Rounding the lower back while hinging forward, which creates injury risk — soften the knees slightly and brace your core before the first rep to hold a safe, flat back position.
Pro tip — At the top of each rep, rotate your wrist slightly so your pinky turns upward — this subtle supination maximally activates the long head of the triceps and intensifies the contraction beyond what most lifters ever feel in this exercise.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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